Whether you're looking to make muscle gains for winter or carve lean mass in the summer, this Upper-body Pump Challenge from Prince Brathwaite, personal trainer and founder of Trooper Fitness, is what you should be doing in the gym today.

You can take on the five-day program as a whole, or you can incorporate each of the individual workouts—like this chest, shoulders, and triceps routine—into your regular routine. Either way, you'll find yourself adding new muscle above your waist in no time.


Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the bench press, is done with conventional straight sets. Brathwaite recommends using chains on the bench press, as shown in the video; this effectively increases the load at the top of the rep, when the weight is comparatively easier to move.

Depending upon your ability, you may increase or decrease the rest periods between supersets.

For more upper-body work

Check out our favorite dumbbell-only shoulders workout, our 10 greatest chest press variations of all time, and our best triceps workout in under 10 minutes.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.